Deadlifting

[raysugar1234]

How many of you guys are dead lifting and how many are just doing other exercises for back and traps? I personally Dead Lift in one of my pull routines a week and the other one I don't. I stick to heavy weight and low reps on the dead lifts.

 

[Boilermech]

I do conventional deadlifts on back day and stiff-leg deadlifts on leg day. 4-6 reps heavy as possible for 5 sets. I love deadlifts.

 

[Docd187123]

It's my opinion the on,y people who shouldn't be deadlifting are those with injuries which would preclude them from doing it safely. Everyone else should be pulling heavy weights off the floor. I deadlift every week and now twice a week. Once a heavy pull >80% 1RM for different sets and reps depending on the percentage used and the other day is a speed pull 60-70% 1RM for 8-10 sets of doubles.

 

[raysugar1234]

It's my opinion the on,y people who shouldn't be deadlifting are those with injuries which would preclude them from doing it safely. Everyone else should be pulling heavy weights off the floor. I deadlift every week and now twice a week. Once a heavy pull >80% 1RM for different sets and reps depending on the percentage used and the other day is a speed pull 60-70% 1RM for 8-10 sets of doubles.

I agree I think that it is unparalleled as a back/trap mass builder. That's a good idea to have a speed day I never thought of that. I stick to once a week heavy for now because it is taxing and I do a lot of volume as it is.

 

[Docd187123]

I agree I think that it is unparalleled as a back/trap mass builder. That's a good idea to have a speed day I never thought of that. I stick to once a week heavy for now because it is taxing and I do a lot of volume as it is.

Speed day isn't for everybody. It's not going to add much mass if that's what you're after bc the loads are so light and you wouldn't be doing many reps per set. I'm PLing so they help me with speed off the floor. You could try deadlift variants like SLDL, RDL, rack pulls and deficit deads, snatch grip deads are killer

 

[raysugar1234]

Speed day isn't for everybody. It's not going to add much mass if that's what you're after bc the loads are so light and you wouldn't be doing many reps per set. I'm PLing so they help me with speed off the floor. You could try deadlift variants like SLDL, RDL, rack pulls and deficit deads, snatch grip deads are killer

Yeah power lifting isn't my goal but strength and size go hand in hand so anything that helps to add more weight to the bar is beneficial imo.

 

[Xlgx]

I like to switch from week to week with regular deads and rack deads

 

[hotdog23]

Snatch grip for back development. I've been doing sumos a lot to strengthen glute recruitment. Just started back pulling last month. 315 for triples no problem. PR at 405x3 last summer. Think I can get 5 plates this time next year easy. Only been deadlifting 1 yr, favorite lift

Oh and I only do it 1x week and squat 1x week

 

[raysugar1234]

Snatch grip for back development. I've been doing sumos a lot to strengthen glute recruitment. Just started back pulling last month. 315 for triples no problem. PR at 405x3 last summer. Think I can get 5 plates this time next year easy. Only been deadlifting 1 yr, favorite lift

Oh and I only do it 1x week and squat 1x week

I saw a video for snatch grip and it didn't look any different than the way I do them, with fingers on rings of bar that is where I grip the bar. I also only DL once per week, my second back/pull workout of the week I leave them out.

 

[hotdog23]

I saw a video for snatch grip and it didn't look any different than the way I do them, with fingers on rings of bar that is where I grip the bar. I also only DL once per week, my second back/pull workout of the week I leave them out.

If you are tall that might feel normal. @5'9" it definetly feels wide and not 'optimal' for pulling most weight. Can feel it all across upper back tho

I was trying to dream up a 3x split where I squatted an pushed in one workout and DL and pulled in another

 

[alphastrength50]

check out Johnny Candito he breaks down deads for varyi g height. log story short the rule for starting close to barbell doesnt always apply lol

 

[raysugar1234]

If you are tall that might feel normal. @5'9" it definetly feels wide and not 'optimal' for pulling most weight. Can feel it all across upper back tho

I was trying to dream up a 3x split where I squatted an pushed in one workout and DL and pulled in another

Yeah I'm close to 6'2, it feels right for me. DL are just great for my traps and back, I don't know how some feel that it is a leg exercise, it's all back for me. My routine now is great I'm loving it. I'm hitting PR's weekly but still doing lots of volume work.

 

[raysugar1234]

check out Johnny Candito he breaks down deads for varyi g height. log story short the rule for starting close to barbell doesnt always apply lol

Yeah I just do what feels most natural, I'm wide so I obviously take a wider grip than short and narrow guys.

 

[hotdog23]

Yeah I'm close to 6'2, it feels right for me. DL are just great for my traps and back, I don't know how some feel that it is a leg exercise, it's all back for me. My routine now is great I'm loving it. I'm hitting PR's weekly but still doing lots of volume work.

At my house I had 300lbs of pig iron in 25lb plates. Left the bar about 7" off floor. Was def a leg lift

Now the bumper plates and oly bar I use now, not so much

 

[raysugar1234]

A super wide grip for me would be with my hands all the way to very ends of the bar.

At my house I had 300lbs of pig iron in 25lb plates. Left the bar about 7" off floor. Was def a leg lift

Now the bumper plates and oly bar I use now, not so much

Oh yeah with the 25's that would really make the ROM much, much greater. I think the legs are only used in the beginning of the lift, to get it started but once it's up so high the back is what's used to pull it the rest of the way. It works out great though because you can pull much more weight than any other back exercise. The short distance your legs are used doesn't do much for the legs though IMO.

 

[devildog93]

Yeah I'm close to 6'2, it feels right for me. DL are just great for my traps and back, I don't know how some feel that it is a leg exercise, it's all back for me. My routine now is great I'm loving it. I'm hitting PR's weekly but still doing lots of volume work.

Some feel like it is a leg exercise because it is. Most guys i know deadlifting serious weight aren't squatting 2 days prior or the day before. I think i still have an old book where they did mri's to show what muscles were activated on certain lifts. It most definitely shows leg involvement on deadlifts. Hell, when i was trying to break through and hit some personal records i was doing m/w/f squat/bench/dead with support crap spread throughout. if i was going for a pr single in squat or deadlift i was just punching my timecard on the other that week and going light. Maybe there are freaks who can go max effort on both, but that certainly isn't me. I think if you are not wearing out your legs to some degree perhaps you are doing it wrong. Are you going sumo maybe? I deadlift conventionally, so maybe that is the difference.

 

[gr8whitetrukker]

Like doc says injuries are a bitch. Hence I no longer deadlift. But when I did I worked up to 315x20. I dont dare pull any thing with a bar in front of me now. If its a diamond bar with the grips by your side then im g2g. Its more natural to lift like that

 

[Xlgx]

Imo the dead lift is such a technical lift that anything over mid to high rep and you are asking for trouble...

 

[hotdog23]

Imo the dead lift is such a technical lift that anything over mid to high rep and you are asking for trouble...

The negative with anything over 300 does not feel good for me so I just drop it

 

[Docd187123]

Deadlifts are meant to train a concentric contraction (pulling off the floor) and not the eccentric movement. Lower the weights as fast as you can but in a controlled manner.